Free Workout Plan Generator: Answer 6 Questions, Get Your Week
Pick your goal, days, session length and equipment. You get a weekly gym plan with exercises, sets, reps and rest times. Free, no sign-up.
What's your main goal?
How the plan is built
The split depends on how many days you can train: full body for 2 days, full body or push/pull/legs for 3, upper/lower for 4, and a mix of both for 5 and 6. Session length decides how many exercises go into each day, and your goal sets the reps and rest times.
Heavy compound lifts (squats, presses, rows, deadlifts) go first, when you are fresh. Smaller exercises for arms, shoulders and core come at the end.
How to progress
When you hit the top of the rep range on every set, add a little weight next time and drop back to the bottom of the range. Write down every set so you know what to beat next week.
Frequently asked questions
Is this plan good for beginners?
Yes. If you choose "less than a year", the plan uses fewer sets and full-body days when it fits. Start with weights you can lift with good form and leave one or two reps in reserve.
How long should I follow the plan?
Keep the same exercises for 6 to 8 weeks and add weight or reps over time. Changing everything every week makes it hard to know if you are progressing.
Can I swap an exercise?
Yes. Swap it for one that works the same muscles in a similar way, for example a machine press for a dumbbell press.
This is general information, not medical advice. Talk to a professional about your own situation.